- This cozy fall dinner plan is full of balanced meals that have around 500 calories each.
- Each dish highlights lean proteins, whole grains and veggies, making it both comforting and nourishing.
- Simple one-pan, make-ahead and quick recipes keep dinner stress-free and healthy.
It might seem like digging into your favorite fall comfort foods can throw off your weight-loss or weight-maintenance goals, but that’s not the case at all. These cozy dinners all clock in around 500 calories and ensure that you get plenty of veggies, whole grains, lean proteins and healthy fats throughout the week. Recommended calories and meal plans are only meant to be a guide. Be sure to listen to your hunger and fullness cues to estimate your individual calorie needs. Let’s get cooking!
Your Weekly Plan
Sunday: One-Pan Marry Me Chicken
Monday: Roasted Chickpea Curry Bowl
Tuesday: Garlic Butter-Roasted Salmon with Potatoes & Asparagus
Wednesday: American Goulash
Thursday: Italian Wedding Soup
Friday: Charred Shrimp, Pesto & Quinoa Bowls
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: One-Pan Marry Me Chicken
Blaine Moats
Draped in a light and creamy sauce and paired with sun-dried tomatoes, chicken cutlets make a delightfully cozy fall dinner. After browning the chicken, you’ll build the sauce right in the same skillet. Serve the cutlets with mixed greens and our Sherry Dijon Vinaigrette.
Total Calories: 460 (including 2 cups mixed greens tossed with 1 Tbsp. Sherry Dijon Vinaigrette)
Monday: Roasted Chickpea Curry Bowl
With quinoa as the base and chickpeas on top, these easy bowls will help you meet your protein needs. Cauliflower roasted along with the chickpeas, all tossed in olive oil and curry powder, makes a flavorful addition and adds plant-based fiber. A tahini dressing ties it all together. Top each serving with sliced avocado.
Total Calories: 497 (including half an avocado)
Tuesday: Garlic Butter-Roasted Salmon with Potatoes & Asparagus
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
Fall is the perfect time to get out your sheet pan and make simple one-pan dinners like this one starring salmon, baby potatoes and asparagus. Drizzling butter mixed with lemon juice and garlic over the salmon elevates the meal.
Total Calories: 522
Wednesday: American Goulash
Photographer: Brie Goldman Food Stylist: Holly Dreesman Prop Stylist: Gabriel Greco
A one-pot pasta packed with ground beef and tomatoes, American goulash is ultra-comforting and fuss-free. The lean ground beef provides satisfying protein, while whole-wheat pasta contributes fiber to help with digestion. Pair with our Broccoli and Cauliflower Sauté for a serving of veggies.
Total Calories: 512 (including 1 cup Broccoli and Cauliflower Sauté)
Thursday: Italian Wedding Soup
Jen Causey
Embrace soup season by whipping up this chicken broth–based soup with chicken meatballs. It’s packed with carrots, onion, celery, garlic and spinach, so it’s rich in vitamins and super-nourishing. Serve the soup with a sprinkle of Parmesan on top and sliced toasted whole-wheat baguette on the side.
Total Calories: 525 (including 1 slice toasted whole-wheat baguette)
Friday: Charred Shrimp, Pesto & Quinoa Bowls
Tossing arugula and quinoa with store-bought pesto makes a flavorful bed for lightly charred shrimp, tomatoes and avocado. Besides being packed with flavor, these bowls also offer an array of textures, from the crunchy pop of the quinoa to the creamy bits of avocado. Serve with a slice of toast lightly drizzled with olive oil.
Total Calories: 540 (including 1 slice toasted bread topped with ½ teaspoon extra-virgin olive oil)
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
